Post-HYROX Highs, Victoria Day Hours, and Murph Prep!
What an unbelievable long weekend, Bytown! We have a lot of massive updates, some well-deserved congratulations, and some prep work to do for next weekend.
1. HYROX Ottawa: You Crushed It!
First things first: a massive congratulations to all of the Bytown coaches and members who left it all on the floor at the EY Centre this weekend for HYROX Ottawa!
You all trained incredibly hard during our Thursday Engine Room cycles, and it absolutely paid off. It was a bummer that spectator tickets completely sold out before the weekend—we wanted to get even more of the Bytown crew in there to make some noise—but from everything we’ve heard, the energy was electric and our athletes represented the gym flawlessly. Rest up, recover, and wear those finisher shirts proud this week!
2. Monday, May 18: Victoria Day Hours
Just a quick reminder that we are running on a limited schedule tomorrow for the Victoria Day holiday so our coaches can get a little extra downtime.
Holiday Class Times:
- 9:00 AM
- 10:00 AM
- 11:00 AM
All afternoon and evening classes are cancelled. Get your work in early so you can enjoy the rest of the long weekend!
3. Looking Ahead: Memorial Day MURPH This Saturday!
Get your minds right, because this coming Saturday, May 23, we are tackling the official CrossFit Hero WOD: “Murph.”
For Time: 1 Mile Run →100 Pull-ups →200 Push-ups →300 Air Squats →1 Mile Run
Here is what you need to know to prepare:
- Register in Any Slot: There is plenty of space for everyone to participate, so go ahead and book your spot on Wodify.
- Expect a Longer Session: This workout is a grueling test of endurance. Please be prepared to stay and sweat a bit longer than our usual 60-minute class window.
- Bring a Vest: If you are planning on tackling this RX’d with a weight vest (20/14 lbs), please bring your own if you have one, as gym vests are limited.
We will have scaling options available for all fitness levels (including partitioned reps and half-Murph options), so don’t let the numbers intimidate you. It’s an amazing annual tradition of shared suffering and community.
Hit one of the morning classes tomorrow, and let’s carry this incredible weekend energy right into Murph prep week!
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MONDAY
A) Every 90 Seconds x 6 Sets:
3 Push Press or Strict Press
Goal: Build to a strong, technically sound set of 3 for the day.
B) For Time (with a Partner):
18 Synchronized Air Squats (Theme: Age she became Queen)
63 Dual Dumbbell Box Step-ups (24/20″) (35/20 lbs) (Theme: Years she reigned)
18 Synchronized Air Squats
19 Synchronized Burpees (Theme: Blending 18 & 19 for her birth year, 1819)
24 Calorie Row / Ski / Bike (Theme: May 24th)
– Rest 2 Minutes –
Repeat the entire sequence a second time.
Time Cap: 20 Minutes.
TUESDAY
A) 3-4 Sets:
10 Sandbag Bear Hug Squats
12 DB Romanian Deadlifts
10/Side Single-Arm DB Floor Press
12 Ring Rows
40m Sandbag Bear Hug Carry (AHAP)
B) AMRAP 14
8 Sandbag Over Shoulder
12 Hand-Release Push-ups
16 Alt DB Step-ups 50/35
200m Run
WEDNESDAY
A) Every 3:00 x 5 Sets:
5-8 Strict Pull-ups or Challenging Ring Rows
8-12 Push-ups
:15-:30 Hollow Hold
B) Cindy – AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Score: Rounds + Reps
THURSDAY
A) Power Clean
Every :90 x 8 Sets:
3 Power Cleans
B) 5 Rounds For Time
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Should-to-Overhead
6 * Burpee Box Jump Overs 24/20
* +3 reps each round (6, 9, 12, 15, 18)
135/95 or RPE 6-7
Time Cap: 14 mins
FRIDAY
A) Pause Deadlift
5 Sets x 5 Reps
2-sec Pause beneath the knee (3-4″ off the ground)
Build to RPE 7-8. | Rest 2:00.
B) AMRAP 20
400m Run
20 Wall Balls 20/14
15 Kettlebell Swings 53/35
10 Toes-to-Bar
SATURDAY
A) Soul Crusher: Bytown “Murph” – Annual Hero WOD
For Time:
1 mile Run -> 100 Pull-Ups -> 200 Push-Ups -> 300 Air Squats -> 1 mile Run
Wear a Weight Vest (20/14). Partition the Pull-Ups, Push-Ups, and Air Squats as needed. Feel free to scale or partner the wod!
Beginner (“Half Murph”)
1/2 mile Run -> 50 Pull-Ups -> 100 Push-Ups -> 150 Air Squats -> 1/2 mile Run (no Weight Vest)
Intermediate (A)
Perform full “Murph” without a weight vest
Intermediate (B)
Perform “Half Murph” with a weight vest (20/14)
B) Partner WOD
“See Above :)”
